No-Tuna Poke Bowls

Posted by Courtney Schupp | February 16, 2022

Prep time: 50 minutes | Servings: 4

Ingredients

14 ounces Firm Tofu

MARINADE

2 tablespoons Chili Garlic Sauce (optional)
1 tablespoon Toasted Sesame Oil
1 1/2 tablespoons Soy Sauce
1 teaspoon Ginger (grated or finely chopped)
1/4 cup Pineapple Juice
1 tablespoon Lime Juice

TOFU BOWL

1 cup Pineapple (diced)
1 Avocado (diced)
1 Cucumber (diced)
1 Carrot (shredded)
1 Nori Sheet (cut into thin strips)
1 cup Brown Rice (cooked)
1 tablespoon Toasted Sesame Seeds (optional)

Live Well Tips

Poke means “to chop” and was created by Native Hawaiians.
Tofu is a great meatless source of protein.
Use cubed fish such as salmon or tuna instead of tofu to make a traditional poke bowl.

Directions

Wash hands with soap and water.
Cut tofu into 1/2-inch thick slabs and set on a few layers of paper towels. Cover with a few more paper towels and set a heavy plate or cutting board on top. Add weight with a couple of food cans and leave for at least 20 minutes to press out excess moisture.
Meanwhile, whisk to combine the ingredients for the marinade.
Dice tofu into 1/2-inch cubes. Combine tofu with marinade and stir gently. Marinate for at least 30 minutes, stirring once or twice (or refrigerate overnight for best flavor).
Just before serving, rinse and prepare pineapple, avocado, cucumber and carrot.
To assemble, divide brown rice into 4 shallow bowls. Arrange pineapple, avocado, cucumber and carrot on rice. Spoon marinated tofu on top, and then garnish with nori and sesame seeds.

Cook Together! Making Recipe with Kids

This no-cook dish is full of colorful veggies, perfect for even picky eaters!

Easy Tasks

Gather ingredients and equipment
Wash fresh foods, drain, and pat dry
Mix marinade ingredients

Intermediate Tasks

Measure all ingredients
Place paper towels on tofu and press
Cut nori sheets into strips
Juice lime

Difficult Tasks

Dice and shred all vegetables
Mix tofu gently with marinade

Nutrition Facts

Serving size 1.3 cups: Calories–436; Protein–15g; Carbohydrate–60g; Total Fat–17.5g; Saturated Fat–2.8g; Fiber–7.6g; Sodium–252mg

Adapted from CalFresh: Leah’s Pantry

In accordance with federal civil rights law and U.S. Department of Agriculture (USDA) civil rights regulations and policies, this institution is prohibited from discriminating on the basis of race, color, national origin, sex (including gender identity and sexual orientation), religious creed, disability, age, political beliefs, or reprisal or retaliation for prior civil rights activity.

Program information may be made available in languages other than English. Persons with disabilities who require alternative means of communication to obtain program information (e.g., Braille, large print, audiotape, American Sign Language), should contact the agency (state or local) where they applied for benefits. Individuals who are deaf, hard of hearing or have speech disabilities may contact USDA through the Federal Relay Service at (800) 877-8339.

To file a program discrimination complaint, a Complainant should complete a Form AD-3027, USDA Program Discrimination Complaint Form which can be obtained online at: https://www.usda.gov/sites/default/files/documents/ad-3027.pdf, from any USDA office, by calling (833) 620-1071, or by writing a letter addressed to USDA. The letter must contain the complainant’s name, address, telephone number, and a written description of the alleged discriminatory action in sufficient detail to inform the Assistant Secretary for Civil Rights (ASCR) about the nature and date of an alleged civil rights violation. The completed AD-3027 form or letter must be submitted to:

Mail:
Food and Nutrition Service, USDA
1320 Braddock Place, Room 334
Alexandria, VA 22314

Fax:
(833) 256-1665 or (202) 690-7442

Email:
FNSCIVILRIGHTSCOMPLAINTS@usda.gov

This institution is an equal opportunity provider.